logo
Pau Fullbody S&H Program
by Xec Fit
1 athletes joined
Program Description
Intenta pujar 2,5 Kg cada sessió als exercicis principals.
Program Overview
Level
Beginner, Novice
Goal
Bodybuilding, Powerlifting, Powerbuilding
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Feb 04, 2024 04:30
Last Edited
May 07, 2024 10:08
down_app
Week 1
1 / 4 Weeks
Day 1
1
Box Squat (Barbell)
4 Sets
5 Reps
2
Bench Press (Barbell)
1 Set
AMRAP
3
Bench Press (Barbell)
3 Sets
5 Reps
4
Rack Pull (Barbell)
4 Sets
5 Reps
5
Lunge (Dumbbell)
2 Sets
10-12 Reps
@8
Day 2
1
Bench Press (Barbell)
1 Set
AMRAP
2
Bench Press (Barbell)
3 Sets
8 Reps
3
Goblet Squat
3 Sets
8 Reps
4
Barbell Row
1 Set
AMRAP
5
Barbell Row
3 Sets
8 Reps
6
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
@10
Day 3
1
Box Squat (Barbell)
4 Sets
5 Reps
2
Push Press (Barbell)
3 Sets
5 Reps
3
Rack Pull (Barbell)
3 Sets
5 Reps
4
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
@10
5
Underhand Lat Pulldown
2 Sets
8-12 Reps
@10
Day 1
1
Box Squat (Barbell)
4 Sets
5 Reps
2
Bench Press (Barbell)
1 Set
AMRAP
3
Bench Press (Barbell)
3 Sets
5 Reps
4
Rack Pull (Barbell)
4 Sets
5 Reps
5
Lunge (Dumbbell)
2 Sets
10-12 Reps
@8
Day 2
1
Bench Press (Barbell)
1 Set
AMRAP
2
Bench Press (Barbell)
3 Sets
8 Reps
3
Goblet Squat
3 Sets
8 Reps
4
Barbell Row
1 Set
AMRAP
5
Barbell Row
3 Sets
8 Reps
6
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
@10
Day 3
1
Box Squat (Barbell)
4 Sets
5 Reps
2
Push Press (Barbell)
3 Sets
5 Reps
3
Rack Pull (Barbell)
3 Sets
5 Reps
4
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
@10
5
Underhand Lat Pulldown
2 Sets
8-12 Reps
@10
Day 1
1
Box Squat (Barbell)
4 Sets
5 Reps
2
Bench Press (Barbell)
1 Set
AMRAP
3
Bench Press (Barbell)
3 Sets
5 Reps
4
Rack Pull (Barbell)
4 Sets
5 Reps
5
Lunge (Dumbbell)
2 Sets
10-12 Reps
@8
Day 2
1
Bench Press (Barbell)
1 Set
AMRAP
2
Bench Press (Barbell)
3 Sets
8 Reps
3
Goblet Squat
3 Sets
8 Reps
4
Barbell Row
1 Set
AMRAP
5
Barbell Row
3 Sets
8 Reps
6
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
@10
Day 3
1
Box Squat (Barbell)
4 Sets
5 Reps
2
Push Press (Barbell)
3 Sets
5 Reps
3
Rack Pull (Barbell)
3 Sets
5 Reps
4
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
@10
5
Underhand Lat Pulldown
2 Sets
8-12 Reps
@10
Day 1
1
Box Squat (Barbell)
4 Sets
5 Reps
2
Bench Press (Barbell)
1 Set
AMRAP
3
Bench Press (Barbell)
3 Sets
5 Reps
4
Rack Pull (Barbell)
4 Sets
5 Reps
5
Lunge (Dumbbell)
2 Sets
10-12 Reps
@8
Day 2
1
Bench Press (Barbell)
1 Set
AMRAP
2
Bench Press (Barbell)
3 Sets
8 Reps
3
Goblet Squat
3 Sets
8 Reps
4
Barbell Row
1 Set
AMRAP
5
Barbell Row
3 Sets
8 Reps
6
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
@10
Day 3
1
Box Squat (Barbell)
4 Sets
5 Reps
2
Push Press (Barbell)
3 Sets
5 Reps
3
Rack Pull (Barbell)
3 Sets
5 Reps
4
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
@10
5
Underhand Lat Pulldown
2 Sets
8-12 Reps
@10